Fundamentals:
1) Teach KB Swing Series (Russian & Overhead)
2) 3 Rounds NFT of:

  • OH KB Swing x 10
  • GHD Sit-Ups x 5
  • GHD Back Extensions x 10

3) Complete 4 Rounds AFAP:

  • 200m Run
  • 10 Toes 2 Bar
  • 10 Burpees

4) 3 Rounds of:

  • Plank x 30s
  • Side Plank x 30s (each side) 60s Rest

Fitness:
1) 12:00 to find Heavy Touch n Go Power Clean Double
2) Overhead Squat from Rack: 2 x 5-8
3) Complete AFAP:

  • 10 Burpees
  • 10 Power Cleans (135/75)
  • 10 Burpees
  • 10 Power Cleans (145/85)
  • 10 Burpees
  • 10 Power Cleans (155/85)
  • 10 Burpees